10 Tips for a Good Night’s Sleep

Getting proper, restful sleep is something that has a huge impact on your well-being and health. But what if you simply can’t sleep even though you try? Insomnia and other sleep problems are a common concern for adults over the age of 65. In fact, in one study over half of the participants aged 65 and older reported sleep difficulties. 1

Ignoring sleep problems like insomnia can lead to issues like heart disease, depression, type 2 diabetes, and an increased risk of accidents and injury. 2 There are ways you can address sleep issues and improve them, though. Let’s take a closer look at why sleep problems happen and what you can do to get a good night’s sleep.

Common sleep issues in older adults

Normally, our brain’s sleep-wake cycle runs smoothly and we consistently fall asleep and stay asleep. As we age though, this can change. Older adults often have trouble falling asleep, or they wake up during the night or too early in the morning. Or, they fall asleep earlier than intended and wake up earlier. In some cases, people can experience disruptions during the REM or “dream” cycle of sleep as well.

Illness, pain, medication side effects, and habits like drinking caffeinated beverages or alcohol can also affect sleep. And at any age, sleep apnea, restless leg syndrome, and periodic limb movement disorder can interrupt sleep.

Symptoms to watch for

Here’s a breakdown of the common sleep disorders you might see as an older adult, and their symptoms:

Insomnia

For a diagnosis of insomnia, symptoms have to be present for at least a month. 3 These symptoms include trouble falling asleep, staying asleep, or having poor sleep quality. This happens even though a person has the chance to sleep in a quiet and comfortable environment. Also, these problems can’t be explained by other sleep disorders or medical problems. Insomnia is related to sleep habits and behaviors and how they influence sleep patterns.

When someone has insomnia, it affects their quality of life during the day, causing sleepiness and other problems. Treatment includes improving sleep habits, cognitive behavioral therapy, and sometimes medications.

Circadian Rhythm Sleep Disorders

You can think of your circadian rhythm as your internal clock– your brain’s ability to regulate your sleep patterns behind the scenes. In older adults, it’s common to find this internal clock isn’t functioning quite right. This results in sleepiness early in the evening and very early morning awakenings. It can also cause waking up during the night too many times. Just changing sleep behavior isn’t enough to correct this problem.

Sleep Apnea

This condition causes a person to breathe abnormally while sleeping. There are three types of sleep apnea- obstructive, central, and mixed. Obstructive sleep apnea (OSA) happens when the back of the throat is blocked temporarily during sleep. Central sleep apnea is caused by a problem with the brain regulating breathing during sleep. Mixed is a combination of both.

No matter what type a person has, it causes long pauses in breathing, leading to poor quality sleep as the person’s oxygen levels drop and they partially wake to start breathing again. Many people aren’t even aware they have sleep apnea. Snoring can be a sign that sleep apnea may be a problem, or a spouse may notice breathing pauses in sleep.

Restless Leg Syndrome and Periodic Limb Movement Disorder

If you struggle with an uncontrollable urge to move your legs when you are at rest (some people say their legs feel like they are “buzzing”), you might have restless leg syndrome. Periodic limb movement disorder involves involuntary jerking of the arms and legs during sleep, many times per hour. Both of these neurological problems disturb normal restful sleep.

REM Sleep Behavior Disorder

During REM sleep, people can experience dreams. REM sleep behavior disorder results in dreams being acted on, sometimes with forceful physical movements during sleep. It is more common in elderly men and those with Parkinson’s disease. Because of the risk of injury during these episodes, measures must be taken to increase safety in the sleeping area, such as removing breakable objects or putting the mattress on the floor.

Alzheimer’s Disease and Sleep

The confusion and sleep disturbances that are often a part of Alzheimer’s disease and dementia require special care. Alzheimer’s can often result in people wandering at night, or having difficulty settling down to sleep. This can be dangerous if doors and windows aren’t secured and other home safety measures haven’t been taken. It can also disrupt caregivers’ sleep.

How can I improve my sleep?

For adults over 65, it is recommended to aim for 7-8 hours of sleep per night. 4 If you’re experiencing any of the problems listed above, how can you improve your sleep?

1. Follow the same sleep routine every day

Sometimes the key to good sleep is forming healthy sleep habits, also called sleep hygiene. Go to bed at the same time every night, and get up at the same time every morning. Do this even if other parts of your routine change, such as when traveling. Use your bedroom only for sleeping. Practice relaxation such as meditation before going to sleep. Cognitive behavioral therapy, or CBT, can help you with building better sleep habits.

2. Limit naps to only short rest breaks

If you suffer from disrupted sleep, daytime sleepiness is common. It’s very tempting to take a long nap to catch up. But if you do this, it becomes a vicious cycle, further disrupting your nighttime sleep patterns. If you must nap, take a short nap only, limiting it to 20 or 30 minutes at the most.

3. Talk to your doctor about pain or other health problems

When problems like pain, urinary frequency, sleep apnea, or other health problems interrupt your sleep, they can lead to other health issues too. Be sure you discuss these kinds of concerns with your doctor to get the best treatment and a better night’s sleep.

4. If you can’t fall asleep, get out of bed

Your bed is for sleeping, and if you find yourself staring at the ceiling instead of falling asleep, get back out of bed. Never lie in bed awake for more than a half hour. Find a quiet activity, like reading or listening to quiet music, and then try again after a little while.

5. Exercise daily, even a little bit

Regular exercise has been shown to improve sleep, and better sleep also makes it easier to exercise! 5 This is a win-win for your overall health since exercise improves other health concerns and improves mood as well.

6. Ask your doctor about any medications you’re taking that could interfere with sleep

This is a detail that can easily be overlooked in a quick doctor’s appointment, but if you’re having trouble sleeping, especially after adding a new medication, it’s worth asking your doctor if any changes to your medications could help improve your sleep.

7. Avoid caffeine after lunchtime

Six hours after caffeine consumption, half of it is still in your body, and it can take up to 10 hours to completely leave your system. 6 If you can’t fall asleep, adding caffeine later in the day only worsens the problem.

8. Don’t use alcohol before bed or in the evening

It seems like alcohol would be a good way to relax, unwind, and fall asleep. But alcohol has been shown to decrease sleep quality, by up to as much as 39.2%, and it can make sleep apnea worse. 7

9. Avoid electronics in the bedroom

Phones, tablets, TV, and other electronics emit blue light– the same light spectrum that triggers the brain to stay more alert. In studies, the use of these devices before bedtime disrupts the circadian rhythm, leading to problems falling asleep at night and waking up in the morning. 8

10. Keep your bedroom quiet and at a comfortable temperature

It seems obvious, but creating optimal sleeping conditions can go a long way in being comfortable and relaxed enough to fall asleep. Take a moment to think about any frequent noise disruptions in or near your room, and whether your bedroom temperature is comfortable. Adding a quiet fan, white noise, and dimming lights before bedtime can help you get in a sleepy mindset.

With the right tools, good sleep doesn’t have to be elusive

It’s easy to take good, restful sleep for granted. But sometimes, focusing on proactive ways to improve sleep is necessary. Following the above tips can help you make useful improvements to your sleep habits.

If you’re a caregiver struggling with nighttime behaviors in your loved one that disrupt sleep, it’s important to address these concerns with a doctor. And, when dementia and other neurologic or medical conditions are impacting sleep, having extra help during the nighttime hours can make a big difference in caregivers getting enough rest. Home caregivers can assist with trips to the bathroom, and with safety concerns like wandering. If you’d like to learn more, you can read about Caresify’s professional caregiver services here, or call 888-799-5007.

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